W.O.D

TUESDAY 26.09.17

TUESDAY 26.09.17

MOBILITY and MAINTENANCE S1. Band Assisted Frog Stretch S2. Band Assisted Lat Floss S3. Coaches Choice STRENGTH Front Squat EMOM 5: 1 Pausing Front Squat EMOM 5: 1 Front Squat MET-CON (AMRAP) PERFORMANCE and FITNESS AMRAP 8 10 Toes to […]

MONDAY 25.09.17

MONDAY 25.09.17

MOBILITY and MAINTENANCE S1. Band Assisted Lying Hamstring Stretch S2. Lacrosse Ball Shoulders S3. Coaches choice SKILLS (7 Rounds) PERFORMANCE 1 Legless Rope Climb every Min FITNESS 1 Rope Climb or attempt every Min MET-CON (E3MOM) PERFORMANCE Every 3 mins […]

SUNDAY REST DAY 24.09.17

SUNDAY REST DAY 24.09.17

SATURDAY 23.09.17

SATURDAY 23.09.17

MOBILITY and MAINTENANCE Game and Dynamic Warmup MET-CON (TIME) PERFORMANCE and FITNESS Stevie For Time 31 Kettlebell Swings (72/56 lb) 31 Wall Ball Shots (20/14 lb) 31 Overhead Squats (95/65 lb) 31 Burpees 31 Lunges 31 Push Jerks (95/65 lb) […]

FRIDAY 22.09.17

FRIDAY 22.09.17

MOBILITY and MAINTENANCE In Partners 40:20 Airbike or Ski Erg While Partner is on machine other partner holds HS (3 Rounds 6 mins) BARBELL CONDITIONING EMOM 7 3 Power Cleans + 3 Front Squats + 3 Push Jerks (75/55) MET-CON […]

THURSDAY 21.09.17

THURSDAY 21.09.17

MOBILITY and MAINTENANCE S1. Lying Band Assisted Hip Flexor S2. Band Assisted Lats and Shoulder S3. Coaches Choice STRUCTURAL BALANCE 10 mins Build to a heavy 1RM DB Turkish Get-up MET-CON (TIME) PERFORMANCE and FITNESS 4 Rounds 1:00 Max Sled […]

WEDNESDAY 20.09.17

WEDNESDAY 20.09.17

MOBILITY and MAINTENANCE S1. Barbell Calf and Forearm Release S2. Broomstick Pass Throughs S3. Coaches choice SKILLS (For quality not time) PERFORMANCE AMRAP 8 8 Pistol Squats 8 T2B (unbroken) 8 Paralette Pass Throughs FITNESS AMRAP 8 8 Ring Assisted […]

TUESDAY 19.09.17

TUESDAY 19.09.17

MOBILITY and MAINTENANCE S1. Band Assisted Chest Stretch S2. Band Assisted Hamstring Floss S3. Coaches Choice ENDURANCE (Partners) Row 500m 100 Double Unders Row 400m 80 Double Unders Row 300m 60 Double Unders 2 Rounds MET-CON (EMOM) PERFORMANCE and FITNESS […]

MONDAY 18.09.17

MONDAY 18.09.17

MOBILITY and MAINTENANCE S1. Band Assisted Frog Stretch S2. Lacrosse Ball Shoulders S3. Coaches choice STRENGTH 12 mins PERFORMANCE and FITNESS Front Squat 1-1-1-1-1 Establish a new 1RM At least 3 WARMUP sets of 3-3-2 before your first set of  […]

SUNDAY 17.09.66

SUNDAY 17.09.66